Copenhagen Plank: How To Do It & Why?

The Copenhagen adduction exercise, more commonly referred to as the “Copenhagen plank,” is a highly effective and versatile exercise that hits the core and the adductor muscles of the inner thighs.

This exercise, which originated in Denmark (hence the name), has gained popularity amongst athletes, fitness enthusiasts, and rehabilitation specialists resulting from its ability to reinforce stability, strength, and overall athletic performance.

On this comprehensive guide, we’ll explore the mechanics of the Copenhagen plank, its advantages, variations, and learn how to incorporate it into your workout routine.

Image from welltech.com

Understanding the Copenhagen Plank

The Copenhagen plank is a dynamic exercise that mixes elements of a side plank with adductor activation. Mainly, the Danes thought that side planks weren’t difficult enough and desired to up the intensity.

It involves supporting the body weight on one arm and one leg while the alternative leg stays elevated and engaged, making a brutal isometric hold. This exercise primarily targets the core muscles, including the obliques, transverse abdominis, and rectus abdominis, in addition to the adductors, that are the muscles chiefly liable for bringing your legs together.

Sound a bit confusing? Let’s get into learn how to perform them.

Find out how to Perform the Copenhagen Plank

1. Starting Position: Begin by lying on the bottom in your side along with your legs straight. Place your elbow directly under your shoulder, making a straight line out of your head to your feet.

2. Elevate the Hips: Raise your hips off the bottom, forming a straight line out of your head to your feet. Your body must be in a side plank position, along with your supporting arm directly under your shoulder and your opposite arm resting in your hip.

3. Engage the Adductors: Raise your top leg and place it on an elevated surface, reminiscent of a bench or a sturdy chair. Your bottom leg stays prolonged on the bottom.

4. Isometric Hold: Hold this position, specializing in keeping your core tight and your body in a straight line. The elevated leg must be actively pressing into the surface, engaging the adductors.

5. Duration: Hold the position for a specified duration, typically starting with 15-30 seconds and steadily increasing as your strength improves.

Advantages of the Copenhagen Plank

The Copenhagen plank offers a myriad of advantages, making it a worthy addition to any workout routine. Listed below are some key benefits:

1. Enhanced Core Strength

The Copenhagen plank engages the core muscles to a big degree, helping to enhance overall core strength and stability. A robust core is crucial for maintaining proper posture, stopping injuries, and enhancing athletic performance.

2. Adductor Activation

Unlike traditional planks, the Copenhagen plank specifically targets the adductors. Strengthening these muscles can improve hip stability, reduce the danger of groin injuries, and enhance lower body strength.

3. Improved Balance and Stability

The Copenhagen plank challenges balance and stability by requiring you to keep up a stable position on one arm and one leg. This helps to develop proprioception and coordination, that are crucial for various athletic activities.

4. Rehabilitation and Injury Prevention

This exercise is commonly utilized in rehabilitation programs to handle adductor-related injuries, reminiscent of groin strains. It might even be an efficient safety measure for athletes who’re vulnerable to such injuries.

5. Versatility

The Copenhagen plank will be modified to suit different fitness levels and goals. By adjusting the duration, elevation, and position, you may customize the exercise to satisfy your specific needs.

Variations of the Copenhagen Plank

To maintain your workouts exciting and to focus on different muscle groups, you may incorporate various variations of the Copenhagen plank. Listed below are some popular options:

1. Knee-Bent Copenhagen Plank: This variation involves bending the knee of the elevated leg, reducing the lever length, and making the exercise barely easier. It is good for beginners or individuals with limited strength within the adductors.

2. Dynamic Copenhagen Plank: On this variation, you perform small, controlled leg lifts with the elevated leg. This adds an isotonic element to the exercise, increasing the challenge for the adductors and core.

3. Weighted Copenhagen Plank: To further intensify the exercise, you may add resistance by balancing a weight plate in your hip or holding a dumbbell in your free hand. This variation enhances the strength-building aspect of the exercise.

4. Prolonged Hold Copenhagen Plank: For an endurance challenge, increase the duration of the isometric hold. Aim to carry the position for 60 seconds or more, concentrating on maintaining proper form throughout.

Incorporating the Copenhagen Plank into Your Workout Routine

The Copenhagen plank will be integrated into your workout routine in just a few alternative ways, depending in your fitness goals and overall program structure. Listed below are some tips about learn how to incorporate this exercise effectively:

1. Warm-Up: Include the Copenhagen plank as a part of your dynamic warm-up routine. Perform 2-3 sets of 15-30 seconds on all sides to activate the core and adductors before your foremost workout.

2. Core Circuit: Add the Copenhagen plank to a core circuit that features other exercises reminiscent of planks, Russian twists, and leg raises. Perform each exercise for a set duration (we recommend a minimum of 30 seconds), repeating the circuit 2-3 times.

3. Strength Training: Incorporate the Copenhagen plank into your lower body or full-body strength training sessions. Pair it with compound movements like squats, lunges, and deadlifts to reinforce overall lower body strength and stability. We like it as a ending move after a heavy lower body day.

4. Rehabilitation: If you happen to are recovering from an adductor-related injury, seek the advice of with a physical therapist to find out the suitable progression of the Copenhagen plank. Start with the knee-bent variation and steadily increase the intensity as your strength improves.

Common Mistakes to Avoid

To maximise the effectiveness of the Copenhagen plank and reduce the danger of injury, it is necessary to perform the exercise with proper form. Listed below are some common mistakes to avoid:

1. Sagging Hips: Make sure that your hips remain elevated and in step with your body throughout the exercise. Avoid letting your hips drop, as this will place undue stress on the lower back.

2. Rotating the Torso: Maintain a stable and square torso position. Avoid rotating your body or allowing your shoulders to twist, as this will compromise the engagement of the core muscles.

3. Incorrect Arm Position: Keep your supporting elbow directly under your shoulder. Avoid placing your arm too far forward or backward, as this will affect your balance and stability.

4. Inadequate Engagement: Actively press your elevated leg into the surface to interact the adductors fully. Avoid letting your leg hang passively, as this reduces the effectiveness of the exercise.

Conclusion

The Copenhagen plank is a beast of an exercise to focus on your core and adductor muscles, while also getting you some possibly confused glances within the gym.

Whether you might be a seasoned athlete or a fitness enthusiast, the Copenhagen plank is a useful addition to your training arsenal. Remember to start out with the fundamental variation and progress steadily, allowing your body to adapt and construct strength over time.

Want more exercises? Take a look at our Exercise Library